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00waterh木虫 (知名作家)
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the sleep strategies to get a better night’s rest
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the sleep strategies to get a better night’s rest - Make your bedroom a haven for sleep by making it a place of pleasure and rest, not stress and tension. - Unwind and relax before going to bed. Write down stuff that’s got you worried so you can deal with it in the morning. - Avoid coffee and stimulants in the evening. I guess that also extends to household chores. - Try going to bed at the same time every night, including weekends. Regularity will help normalize your circadian rhythm. - Don’t eat anything too heavy before bedtime. If you must eat something, choose protein and fat over carbohydrates. Cottage cheese and blueberries is a good choice. - Keep your room cool, about 16-18 degrees Celsius. A room that’s too hot or too cold is uncomfortable. - Sleep in a dark room. This is the most important advice since light is such a powerful force that wakes your brain way before your alarm clock goes off. In addition to light-proofing your window, get rid of that digital alarm clock with the LED display and remove any electronic equipment that has those annoying blinking lights. A clinical study published in the Journal of Pineal Research suggests that women who sleep in the brightest bedrooms have an increased risk of breast cancer. Don’t wait around for a similar study to be done on guys; turn that bedroom into a cave as soon as you can. |
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00waterh
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